Week of 12/18/17

Thursday  12/21/17-60 sit ups, 30 pushupsx2 followed by 60 minutes of aerobic running and 10 x 100m on a 45s cycle, Top groups benched 55-65 lbs and got a total of 23 pullups

Wednesday 12/20/17– 15 min up, stretchi, most kids ran 4.25 miles at an uptempo pace- led by Ninad in 25:20 (5:56 avg) followed by 12 x 100m , top dogs ran 56oo meters in 18:52 (5:20) (2nd group ran 5:33 avg) followed by 4 x 300m at goal mile and 4 x 200m at goal mile.  Top ladies ran 4400m at 6:25/ mi (Julia) followed by 4 x 300m and 4 x 200m at goal mile pace, 2 laps down and TT of 100/40/40.

Tuesday 12/19/17-3 miles steady , 3 miles progressive.  Tim Sameer and Ryan all ran 16:30, Jillian and Julio ran 20:43

Monday 12/18/17-15 min up, SDS (8) followed by ….Top dogs ran 6x400m @ 74.25, 400m jog, 6 x 400 @ 68.75, 400 jog, 4 x 400m at 62.5, 200 rest between sets

top gals ran 5.400 (91), 400 rest, 5x400m (82.5), 400m (82.5), 4 x 400m at 74.5, actual marks for last 4 were 74/72/72/67 for Kavya and Julio, dev groups ran between 10-16*400 on between 2:20-3:20. squatters squatted 5*5 of 120 (gals)- 140.

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